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How To Improve Your Sleep Quality And Maintain A Healthy, Productive Life

How To Improve Your Sleep Quality And Maintain A Healthy, Productive Life

“To sleep, perchance to dream…”

Okay, so Hamlet was talking about death. But for the purpose of this article, can we just pretend he was talking about hitting the hay for a good night’s rest?

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It’s no surprise that you need to be rested and refreshed in order to be as productive as possible each and every day. Unfortunately, though, sometimes sleep doesn’t come as easy as it should. Those restless nights aren’t entirely random, however. Your actions leading to laying down for the night determine whether you’ll be able to drift off to dreamland, or find yourself wide awake, counting endless sheep until three in the morning.

If you need a good night’s sleep, make sure to:

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1. Avoid chemicals

Tobacco, drugs, alcohol, even caffeine can all keep you from nodding off easily for a variety of reasons. Obviously, caffeine and other stimulants are going to keep you up, even if taken hours beforehand. While alcohol technically does the opposite, you’ll find yourself waking up in the middle of the night after the numbing effects wear off. Don’t you miss the college days, when you could actually sleep through a hangover?

2. Avoid junk food

In the same vein as other chemicals, eating junk food before bed is going to come back to haunt you overnight. If you’ve ever seen Home Improvement, you’ve seen the running gag in which Tim eats some spicy food or sausage and peppers as a “quick snack,” only to end up groaning all night while holding his stomach. While it’s difficult to sleep on a completely empty stomach, you shouldn’t pack it all in before bed as if you’re going to the electric chair. Eat a light snack such as fruit or a salad to hold you over until the morning.

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3. Stay hydrated

Hopefully you’ve taken my previous advice and started drinking more water throughout the day. Your fluid intake throughout the day greatly affects your ability to sleep through the night. Think about it: you go six to eight hours every night without taking a single sip of water. If you hadn’t consumed enough throughout the day, you’re going to end up severely dehydrated overnight. Obviously, you don’t want to drink so much that you keep waking up for other reasons, but make sure you have a glass of the good stuff about an hour before you lay down at night.

4. Eliminate noise

Going to sleep with the TV on is bad enough for your mental and physical health, but now we’ve thrown cell phones into the mix as well. And “noise” doesn’t just refer to sound; excess lighting can also interrupt a good night’s sleep, even on a subconscious level. Finally, the “noise” your thoughts create definitely make it harder to drift off; how can you sleep when you have so much to take care of? As best you can, put your worries on the shelf until morning. There’s really not much you can get done at 1:00AM on a Tuesday, anyway.

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5. Have a routine

Having a routine for pretty much anything makes life easier, right? When your life follows a natural progression, the next step comes to you like clockwork. You probably already have a ritual that you follow, that includes brushing your teeth, washing your face, and other preparatory acts to get you ready to hit the sack. If so, what happens when you miss one of the steps? It probably keeps you up longer than you want to be. If you have a ritual or routine, stick to it. Not only will it help you sleep better, but it’s probably healthier, too.

6. Earn your sleep

If you’ve ever had a day in which you didn’t put much effort into your work or slacked off, neglecting errands in favor of sitting on the couch all evening, it’s more than likely you found it hard to fall asleep that night. Sleep is the human equivalent of recharging our batteries; if we haven’t used up our energy, we have no need to recharge. Of course, if we miss out on a night’s sleep, we’ll certainly feel it the next day, and the cycle of unproductiveness will continue. Take advantage of every single day by putting your all into everything you do. When you go to bed completely exhausted, no matter what else you have going on in life, sleep will come easy.

Featured photo credit: his side of the bed / Liz Lister via farm6.staticflickr.com

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Matt Duczeminski

A passionate writer who shares lifestlye tips on Lifehack

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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